Macronutrients – list

Posted on

The best sources of potassium: apricots, beans, seaweed, peas, prunes, raisins, almonds, hazelnuts, lentils, peanuts, potatoes, walnuts, halibut, tuna, trout, banana, orange, milk.

Sodium (Na)

Why we need it:

  • involved in maintaining the acid – base equilibrium
  • an essential component of the intercellular fluid
  • involved in the transmission of nerve impulses
  • processes involved in the maintenance of osmotic pressure
  • It retains water in the tissues

Symptoms of deficiency:

  • hypotension
  • tachycardia
  • convulsions
  • disturbance of acid – base balance
  • poor absorption of carbohydrates

The recommended daily requirement (d):

infants

Children

Women

Husband.

Age

0-1

2-5 / 6-11

12-70 +

take.

feed.

12-70 +

Norm

0.3

0.5 / 1

2 – 5

2 – 5

2 – 5

2 – 5

 

The best sources of sodium: salt, soy sauce, red caviar, seaweed, mussels, lobster, flounder, anchovies, shrimp, sardines, egg, cancer, squid.

Sulfur (S)

Why we need it:

  • is involved in energy production
  • is involved in blood clotting
  • synthesizes collagen
  • improves the work of the CNS

Symptoms of deficiency:

  • joint pain
  • tachycardia
  • high blood pressure
  • hair loss
  • constipation
  • disturbed protein and carbohydrate metabolism
  • irritability

 

The recommended daily requirement (mg):

infants

Children

Women

Husband.

Age

0-1

2-5 / 6-11

12-70 +

take.

feed.

12-70 +

Norm

300

500/700

700 – 1200

1200

1200

700 – 1200

 

List of the best sources of the macro element as sulfur: turkey, beef, pork, lamb, liver (beef, pork), rabbit, pike, sea bass, sardines, salmon, peas, flounder, catfish, chicken, chicken egg.

Chlorine (Cl)

Why we need it:

  • participates in the exchange of water
  • generates hydrochloric acid in the stomach
  • participates in liver fat purification

 

Symptoms of deficiency:

  • gastritis
  • hypoacidity
  • mouth dryness

 

The recommended daily requirement (d):

infants

Children

Women

Husband.

Age

0-1

2-5 / 6-11

12-70 +

take.

feed.

12-70 +

Norm

0.3

0.5 / 1

2 – 5

2 – 5

2 – 5

2 – 5

 

The best sources of chlorine: mackerel, anchovies, catfish, carp, capelin, salmon, flounder, hake, oysters, tuna, eggs, peas, rice, buckwheat.

Magnesium (Mg)

Why we need it:

  • participates in the process of bone formation
  • participates in the formation of teeth
  • essential for normal muscle tissue and the central nervous system
  • positively affects the immune system
  • involved in the restoration and renewal of body tissues
  • a positive effect on heart rate and blood pressure
  • participates in the creation of estrogen
  • is involved in blood clotting
  • an integral component of the intracellular fluid
  • displays bad cholesterol

Symptoms of deficiency:

  • apathy
  • itch
  • muscular dystrophy
  • convulsions
  • gastrointestinal diseases
  • disturbed heart rhythm
  • irritability
  • pressure drop
  • numbness of hands
  • pain in the head, neck and back

The recommended daily requirement (mg):

infants

Children

Women

Husband.

Age

0-1

2-5 / 6-11

12-70 +

take.

feed.

12-70 +

Norm

50

100/200

300

400 – 500

400 – 500

300

 

The best sources of magnesium: cashew nuts, buckwheat, pine nuts, almonds, pistachios, peanuts, hazelnuts, seaweed, barley grits, oatmeal, millet, walnuts, peas, beans, bananas, prunes.

In this article, you have learned a list of the most important macronutrient . To get a sufficient amount of certain elements, you should try to eat the most diverse. Just as you know, in addition to the macro, there is also a trace, but about which we have already discussed in the next article.

2 thoughts on “Macronutrients – list”

    1. Indeed, this article took me a long time (it was necessary to examine all reliably, before publication)
      There is still an article on Trace Elements, and it is twice as difficult, as there are almost twice as many biological agents

Leave a Reply

Your email address will not be published. Required fields are marked *